Ungaqedi Esizini Ngokulandela Iseluleko Esibi noma Esikhathini Esingekho
Wonke umuntu ucabanga ukuthi bayazi ukuhamba nokuthi indlela abahamba ngayo kufanele baqeqeshe ngayo ukuhamba okude. Kodwa iseluleko sabo singase sibe ngengozi emakethe. Kungenzeka ukuthi akuphelelwe yisikhathi noma kungasebenza kwezinye izemidlalo, kodwa hhayi ukuhamba. Thatha izingcezu zeseluleko ngezansi nge okusanhlamvu kasawoti.
1 - Phuza, Phuza, Phuza (Iseluleko esiphelelwe yisikhathi)
Yebo, udinga ukuphuza amanzi ngaphambi, ngesikhathi, nangemva kokuhamba . Kodwa ungakwazi ukuwudlula uhambo olude uma uphuza amanzi futhi ungawulinganisi nosawoti. Lokho kungaholela ekugqeni kwamanzi kanye ne- hyponatremia (ukukhishwa kwamanzi usawoti emzimbeni wakho) ekuhambeni kokukhuthazela njengemarathon noma i-marathon. I-Hyponatremia ingaveza ama-arrhythmias enhliziyo futhi ibangele ukushona kuma-marathons. Iseluleko samanje sokuhamba ibanga kanye nabagijimi "Vumela ukoma kube yisiqondiso sakho," futhi uphuze uma usomile kunokuphoqa amanzi ngaso sonke isikhathi.
Kulabo baqeqeshelwa umcimbi obanga ibanga elifana nengxenye ye-marathon, i-marathon, noma ukuhamba ngeCamino de Santiago, sebenzisa usuku olulodwa lokuqeqesha ukuzihlola ngaphambi, ngesikhathi, nangemva kokuhamba kwakho okude . Uma uthola i-hydration yakho kwesokudla, isisindo sakho sizohlala sihlala njalo. Uma uthola isisindo, uphuza kakhulu. Bona okuningi mayelana nemikhombandlela efanele yokuphuza yabahambahambayo .
2 - Awudingi Iziphuzo Zezemidlalo (Iseluleko Esibi Sokuhamba Okude)
Abaningi abahamba ngezinyawo bagwema iziphuzo zezemidlalo ngezizathu eziningi. Abayithandi ukunambitheka. Bafuna ukunciphisa amakholori. Kungase kuphazamise izibeletho zabo. Kodwa iziphuzo zezemidlalo ezifana neGatorade ne-Powerade ziqukethe usawoti noshukela okudingekayo uma uhamba isikhathi esingaphezulu kwehora, ikakhulukazi kwisimo sezulu esithuthumayo. Lezi zithako nazo zisiza umzimba wakho ukuba uthathe amanzi ngokushesha ukuvimbela ukungcola. I-International Marathon Medical Director's Association incoma ukusebenzisa isiphuzo sezemidlalo esingagudluki se-hydration emva kwemizuzu engama-30 yokuzivocavoca. Uma kungenjalo, ubungozi bokungcola kanye / noma i-hyponatremia .
3 - Awudingi Ukudla Ngaphambi Kokuhamba (Iseluleko Esimbi)
Abanye abantu banombono wokuthi uma uqala ongenalutho, umzimba wakho uzoshisa amakholori amaningi kanye / noma amafutha. Kodwa ngokuvamile uzothola ukuthi awukwazi ukusebenzisa ngokujulile uma umzimba wakho usuvele ungenawo uphethiloli, ngakho-ke umphumela wenetha uwukuthi uhamba kalula noma umise ngokushesha futhi ushise amakholori aphelele.
Abahambahamba bangase babe nesifo somzimba noma isifo sikashukela esingatholakali. Ukusebenzisa ngaphandle kokudla kwasekuseni okulula kunganciphisa amazinga ashukela egazini okwanele ukuze kubangelwe ukuphuthumayo kwezokwelapha. Ukuba nokudla okulula ngakho ungaqali kuzinto ezingenalutho kuyindlela ehle. Okunye: Yini Okufanele Udle Ngaphambi Kokuhamba Kwekusasa
4 - Awudingi Ukuqeqesha; Kuphela Ukuhamba (Iseluleko Esimbi)
Uma ungahambanga ukuhamba ngezinyawo ezingu-5K, ungase ungacabangi ukuthi kufanelekile ukuqeqeshwa. Yini engase ihambe kabi, ihamba nje, kulungile? Khona-ke ugcina uhamba ngokushesha kunokuba uhlelwe injabulo noma uhlale nabangani. Ngokushesha uzizwa ubuhlungu bokuqhaqhaza kwe- shin ngisho nokuhlakulela amabhulashi . Okubi nakakhulu, ungase ulahlekelwe ukucindezeleka noma u-fasciitis we-plantar futhi udinga ukunakekelwa kwezokwelapha. Lezi yizinkinga ongazigwema uma uthatha amasonto ambalwa ukuqeqesha ukuhamba ngefomu elihle, ukwakha imisipha yakho yokuhamba, futhi uthinte izinyawo zakho. Impendulo yokuthi ungahamba kude kangakanani ngaphandle kokuqeqesha akuyona impendulo yokuthi ungafika kanjani uzizwe ukhululekile ngaphandle kokulimala. Lokhu kuyiqiniso ngempela ukuqeqesha i-marathon yesiqingatha noma ukuqeqeshwa kweCamino de Santiago .
5 - Vele uhambe ngokude futhi ngokusheshisa ngendlela ongakwenza ngayo (iseluleko esibi)
Lapho kuqeqeshwa umcimbi wokuhamba, abahambahamba bangase bacabange ukuthi bangakwazi ukufaka umkhuba emasontweni ambalwa edlule ngaphambi komcimbi. Kodwa ukuhamba ukuvivinya umzimba. Njengoba kunoma yikuphi ukuvivinya umzimba, kufanele ukwandise isikhathi sakho, ibanga, nokuqina kancane kancane. Lokhu kuzokusiza ukuvimbela ukuphazamiseka kokucindezeleka kanye ne-fasciitis plantar. Ukuqeqesha kancane kancane kunemiphumela emihle yemilingo ekukhuliseni ukukhuthazela, ukuqina nokuhamba kalula. Ukwenza ngokushesha kakhulu kungagcina amaphupho akho omncintiswano we-marathon noma umqhudelwano kulo nyaka. Qala ngqo ngaleli Hlelo Lokuqeqesha Lokuhamba Nge-10K labaqalayo
6 - Gqoka lezi zindwangu ukushisa ama-calories amaningi (iseluleko esibi)
Imvelo ayizange isilwe ngezinyawo zamamitha angu-5 namapulangwe angu-3-pounds. Ukwengeza isisindo esengeziwe kulezi zinduku kukwandisa ukucindezeleka emagqabeni akho, amakhanda, amadolo, izinkalo, izintambo, amahlombe, intamo kanye nomhlane. Akuyona indlela enhle, kodwa ngendlela engakunika ukulimala okuphindaphindiwe, ukungahambi kahle kokuhamba ngezinyawo, kanye nezinhlungu nezinhlungu ezihlala njalo. Indlela enhle yokushisa amakholori amaningi ngenkathi uhamba ukuhamba phambili futhi uhambe ngokushesha ukuze uhambe ngokuhamba kwesikhathi esifanayo. Imigodi yokuhamba ngokweqile iyithuluzi elingcono lokukhulisa amakholori oshisayo ngehora elilodwa ngenkathi unciphisa ukucindezeleka emajoyini akho. Vele utshele noma yini efaka isisindo ezinyaweni zakho, ezandleni noma ezandleni zakho. Bheka okuningi: Ngaphambi Kokuthenga Izinyathelo Zokuhamba
7 - Vele ufake izingubo zakho zakudala (iseluleko esibi)
Njengoba izicathulo zezemidlalo zikhula, zilahlekelwa ukuxhaswa nokusekelwa kwazo. Ukuhamba ngezinyawo ezindala nezicathulo ezidala, kungaholela ekuqhekekeni kwe- shin , fasaritis , plantatilial band syndrome, kanye nokucindezeleka kwama-fractures. Ngemuva kwamamayela angu-500, izicathulo zakho zingase zibukeke zihle kepha zifanele ukushintshwa. Ungakwazi ukuzwa umehluko ngempela uma ungenelela emgqeni omusha wesitayela esifanayo. Ukufaka nje i-insoles ngeke kuxazululwe le nkinga, noma ngaphezulu . Okunye: Ukubeka nini Izinketho Zakho Zokuhamba
8 - Themba Le Map (Izeluleko Ezimbi)
Abanye bethu bathanda amabalazwe, futhi manje ama-smartphones aqinisekisa ukuthi unemephu ephathekayo noma nini uma ufuna eyodwa. Kodwa uma kuziwa ekuphepheni , zithembele emehlo akho kunokuba imephu. I-Google noma i-Apple Maps ingakunika ukuhamba ngezinkombandlela zomzila ezingafaki ukuhamba okuphephile noma imigwaqo. Ayikho imephu ephelele, futhi amamephu aphrintiwe ngokuvamile afaka amaphutha ngamabomu (izicupho) ukuze avumele ukuthola amakhophi angagunyaziwe. Ungaphumi emkhunjini ulandela ibalazwe, i-GPS, noma izinkomba zokuhamba. Sebenzisa amehlo akho nokwahlulela futhi ubheke izindlela zombili ngaphambi kokuwela umgwaqo omatasa. Ukuphila kwakho kuyingozi kuphela.
9 - Gqoka izinja ezintsha (izeluleko ezimbi)
Njalo izicathulo zombili zidinga isikhathi sokuphumula lapho uzigqoka khona ukuhamba okufishane ngaphambi kokuba uthathe uhambo olude. Ngisho noma ugqoke imodeli efanayo, kunezinhlobo ezincane ezingabangela izinhlungu nezinhlungu, izibhansela nezinsipho ezimnyama uma uzigqoka uhambo olude ngaphambi kokuzivala. Isimo esibucayi kakhulu sigqoke izicathulo ezintsha kwi isigamu se-marathon noma i-marathon ngaphandle kwesikhathi sokuphumula. Izicathulo ezintsha zingase zibe utshani wokugcina oholela ekuqhekekeni kokucindezeleka, izinyembezi zezinyembezi noma enye inkinga enkulu phakathi nomcimbi. Okuningi: Inyanga Ngaphambi Kokuhamba Kwakho Okude
10 - Ungakhathazeki, u-Fluffy uyamthanda wonke umuntu (iseluleko esibi)
Ukufake inja engaziwa lapho uhlangana endleleni yokuhamba kuyingozi njalo. Ukuthinta okungavunyelwe kungaholela ekulumeni. Ngisho noma umngane womuntu wejaji ethi kulungile ukuphikisa inja, qhubeka uqaphele. Ukuhlangana kungahamba kabi, futhi ungagcina iziqu zokudinga. Kunzima nakakhulu ukwazi ukuthi ungabhekana kanjani nenja ejabule egijima i-leash ngaphandle kokuthi umnikazi abone. Okuningi: Amathiphu Okugwema Ukuhlasela Kwezinja
> Imithombo:
> I-American College of Sports Medicine Indawo Yokuma: Ukudla okunempilo nokusebenza kwezemidlalo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 709-731. i-doi: 10.1249 / mss.0b013e31890eb86.
> Ukuchitha isikhathi sakho sokuPhumela kokuQala nokuPhumela kokuPhepha. EatRight.org Academy of Nutrition and Dietetics. http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-our-nutrition.